Thursday, September 11, 2025
Complete as many rounds as possible in 20 minutes of:
5 Chest-to-bar pull-ups
10 Burpees
20 Box jumps (30″/24″)
Wednesday, September 10, 2025
AMRAP in 15 minutes of:
10 Calorie row
1 Power clean
2 Shoulder to overhead
1 Hang clean
10 Sit ups
Tuesday, September 9, 2025
For time:
800m Run
50′ One arm overhead walking lunge (50#/35#) (R)
50′ One arm overhead walking lunge (50#/35#) (L)
100′ Overhead walking lunge (50#/35#)
200′ Walking lunge
800m Run
Sunday, September 7, 2025
3 Rounds of:
30 Double-unders
15 Hang power snatch (75#/55#)
-THEN-
3 Rounds of:
15 Toes to bar
5 Wall walks
-THEN-
3 Rounds of:
30 Double-unders
15 Hang power snatch (75#/55#)
Saturday, September 6, 2025
3 Rounds for time:
300m Run
30 Wall ball (20#/14#)
20 Dumbbell thrusters (50#/35#)
10 Barbell thrusters (135#/95#)
Thursday, September 4, 2025
Strength
Bench press
Conditioning
For time:
33/27 Calorie assault bike
22 Box jump overs (24″/20″)
11 Shoulder to overhead (155#/105#)
Wednesday, September 3, 2025
5 Rounds for time of:
Run 300m
15 Burpees
30 KB swings (70#/53#)
15 Pull ups
